13 Hutano Hwese Zviyo & Nei Uchifanira Kudya Izvo

Mazita Akanakisa Evana

Pasi:

Zuva Rekuzvarwa:

Tumira

Nditumire Neemail Ratidza Pane Saiti

Just In

• 5 maawa apfuura Chaitra Navratri 2021: Zuva, Muhurta, Tsika Uye Kukosha Kwemutambo uyu
• 
• 6 hrs apfuura Hina Khan Anobwinya Kumusoro Nemhangura Green Girazi Shadow Uye Glossy Nude Miromo Tora Iko Kutarisa Mune Mashoma Akareruka Matanho!
• 8 hrs apfuura Ugadi Uye Baisakhi 2021: Spruce Up Yako Festive Tarisa NaCelebs-Akafuridzirwa echinyakare Masutu
• 11 hrs apfuura Mazuva ese Horoscope: 13 Kubvumbi 2021

Usapotsa

• Nhau Varairidzi veAmerica vanotungamira makosi echirungu evadzidzisi veIndia
• Mafirimu Ugadi 2021: Mahesh Babu, Ram Charan, Jr NTR, Darshan Uye Dzimwe Nyeredzi dzekuSouth Dzinotumira Zvido Kune Vafani Vadzo
• Mitambo IPL 2021: Yakashanda pakurohwa kwangu mushure mekuregeredzwa muna 2018 okisheni, anodaro Harshal Patel
• Zvemari Goridhe Mutengo Unowira Kwete Zvakawanda Kushushikana kweNBFCs, Mabhangi Anoda Kuva Akarinda
• Sravana Sameeralu Serial 4th Technology AGR Zvikwereti Uye Zvekupedzisira Spectrum Auction Inogona Kukanganisa Telecom Chikamu
• Mota Mahindra Thar Bookings Yambuka Makumi mashanu eMirestone Mumwedzi Mitanhatu Chete
• Dzidzo CSBC Bihar Mapurisa Constable Yekupedzisira Mhedzisiro 2021 Yakaziviswa
• Kufamba 10 Nzvimbo Dzakanakisa dzekushanyira Mu Maharashtra Muna Kubvumbi

Carbohydrate anowanzo kufuratirwa mukudya asi iwo manyuko chaiwo emafuta emuviri wako. Nekudaro, macarhydrate akakwenenzverwa anowanikwa muchingwa chena, makuki, zvihwitsi, uye zviyo zveshuga zvakashata kune hutano hwako. Kudya zvakawandisa zveizvi zvekudya hazvisi izvo zvakashata pahuremu hwako asi zvakare zvinogona kukwidza njodzi yezvirwere zvemwoyo uye chirwere cheshuga. Kuchinjira kune zviyo zvakakwana zvine hutano isarudzo yakanaka sezvo ichizodzivirira aya mamiriro ehutano kuti asaitike pakutanga ^[1] .

Ndezvipi Zviyo Zvese?

Tsanga inodaidzwa kuti tsanga kana iine zvikamu zvitatu zvembeu - branhere, utachiona uye endosperm. Mbeu dzese dzakakamurwa muzvikamu zviviri - zviyo uye pseudocereals. Zviyo zvinosanganisira huswa hwezviyo segorosi, oats, chibage, mupunga, mhunga, bhari, mapfunde uye rye. Pseudocereal inosanganisira yeusina-huswa senge amaranth, quinoa uye buckwheat.

100 muzana yezviyo zvakakwana chinhu chakakosha pane chikafu chakaringana sezvo chiri chine hutano hwakanyanya, zvakasiyana nezviyo zvakanatswa zvinobviswa zvinovaka muviri kana zvichinge zvagadziriswa.

Hutano Zvese Zviyo Uye Nei Uchifanira Kudya Izvo

1. Gorosi rose

Yese gorosi chinhu chekutanga chinowanikwa mune zvakabikwa zvigadzirwa, manoodles, pasta, bulgur uye semolina. Kuve wezviyo zvakawandisa zvezviyo zvakakwirira mugluten. Kana iwe usiri gluten inonetsekana, unogona kuishandisa zvakanyanya segorosi rakazara muma antioxidants, fiber fiber, mavitamini uye mamineral. Gorosi rose inzira iri nani yekudya kune gorosi rakajairwa. Asi ita chokwadi chekutarisa chitaridzi icho chinoti zana muzana muzana gorosi uchitenga zvigadzirwa zvegorosi.

2. Oats yese

Oats vakapfuma muAvenanthramide, antioxidant inodzivirira moyo kubva kuzvirwere zvakasiyana siyana uye yakabatanidzwa nenjodzi yakadzikiswa yekenza yekoloni uye yakaderera BP zvakare ^[piri] . Inotakurirwawo faibha, mavitamini uye zvicherwa. Paunenge uchitenga maoat akazara, tenga oats-akachekwa oats, akakungurutswa oats uye oat groats. Dzivisa oatmeal yekukasira sezvo iwo ane yakakwira-fructose chibage manyuchi zvinova zvakaipa kune hutano.

3. Rye rose rezviyo

Yese yezviyo rye inoonekwa seinovaka muviri kupfuura gorosi nekuti iine zvicherwa zvakawanda zvine makabhohaidhiretsi mashoma uye haikonzere spike mumazinga eshuga eropa ^[3] . Rye sosi yakanaka kwazvo ye fiber ine 16.7 g mune 100 g inoshumira. Zvidzidzo zvakaratidza kuti kudyiwa kwefibre fiber kunobatsira mukunonoka kumedza makabhohaidhiretsi, izvo zvinodzivirira huwandu hweshuga yeropa kuti ikwire nekukurumidza ^[4] , ^[5] .

4. Bhurugwa mupunga

Mucheka mutsvuku une zvakawanda zvinovaka muviri kupfuura mupunga muchena nekuti yekutanga ine zviyo zvese uye yekupedzisira yakabvisa utachiona ne bran. Mupunga weBrown une zvese zvinovaka muviri zvinosanganisira magnesium, iron, calcium, B mavitamini uye phosphorus. Inosanganisira antioxidant inonzi lignan iyo inoderedza njodzi yehosha yemoyo, BP, kuzvimba uye cholesterol ^[6] . Mupunga weBrown zvakare une mhando dzebhuruu dzinonhuwirira senge basmati mupunga.

5. Bhari

Yese bhari kuwedzera kukuru kune chikafu chako chine hutano nekuti bhari ine zvakawanda zvese zvinogadziriswa uye zvisingasviki fiber. Inowanikwa mumhando mbiri - yakazara bhari uye yakakora bhari. Yese bhari isosi yakanaka kwazvo yemaminerari uye mavitamini senge manganese, magnesium, selenium, mhangura, zinc, iron, potasium, phosphorus, B mavitamini uye faibha. Iyo zvakare inozvirumbidza nezve phytochemicals iyo inoderedza njodzi yezvirwere zvisingaperi, anodaro kudzidza ^[7] .

6. Quinoa

Quinoa inoonekwa sechikafu chakanyanya nekuti izere proteinine sosi uye yakafuma muvitamin, zvicherwa, mafuta ane hutano uye fiber. Iyi zviyo yakazara yakazara antioxidants senge kaempferol uye quercetin iyo ine simba rakasimba rekudzora chirwere chisingaperi senge chirwere chemoyo, cancer uye chisingaperi kuzvimba. ^[8] , ^[9] . Quinoa haina gluten, ine hwema hushoma, uye husingaoneki chewiness.

7. Buckwheat

Buckwheat ndeimwe pseudo-zviyo izvo zvakanaka kune vanhu vane chirwere ichi. Yakazara nezvinovaka muviri senge manganese, mhangura, magnesium, iron, phosphorus, fiber uye B mavitamini. Buckwheat yakakwira mumushonga unodzivirira, fiber yekudya inopfuura ichienda kukoni yako kudyisa hutachiona hutachiona hwakakosha mukushanda kwakakodzera kwenzvimbo yekugaya. ^[10] . Avo vanoziva nezvegluten vanogona kudya buckwheat sezvo isina gluten.

8. Rice Yemusango

Sadza remusango ndiyo imwe tsanga yakazara ine bran, hutachiona uye endosperm. Iyo inesimba reprotein uye ine inonaka nutty flavour iyo inoita yemusango mupunga mutengo. Mucheka wemusango wakanakisa kune avo vane chirwere chechiliac kana kune avo vane guten kana gorosi kunzwisisika. Murairi wemusango sosi yakanaka kwazvo ye fiber, manganese, magnesium, vitamini B6, zinc, uye niacin. Kudya mupunga wemusango zuva rega rega kunovandudza hutano hwemwoyo uye kudzikisa njodzi yerudzi rwechipiri chirwere cheshuga ^{[gumi neimwe]} .

9. Chibage

Chibage chihombe chakakurumbira chikafu chinodyiwa icho vanhu vazhinji vanofarira kudya. Chibage chese chisina kugadziriswa isosi yakanaka yemagesium, phosphorus, zinc, mhangura, antioxidants uye B mavitamini. Chibage chakazara chinowedzera ura hwakanaka maruva uye zvakare chakakwirira muma antioxidants senge lutein uye zeaxanthin iyo inonzi inoderedza njodzi yekuparara kwemacular uye cataract, sekureva ^[12] .

10. Zvakanyorwa

Spelled ine zvakakosha zvinovaka muviri senge fiber, B mavitamini, zinc, iron, manganese, magnesium uye phosphorus. Nekudaro, tsanga iyi yese ine zvinwiwa senge phytic acid iyo inodzora kunwa kwesimbi uye zinc, asi izvo zvinwiwa zvinogona kuderedzwa nekuvirisa, kumera kana kunyorova zviyo. Vanhu vane gluten svutugadzike vanofanirwa kudzivirira kuve nesipereti.

11. Mhunga

Mhunga ine hunyoro hunyoro nehunhu hunonaka. Iyo yemahara inegluten uye ine mafuta asina kunyoroveswa, faibha, mapuroteni uye zvicherwa zvakaita potasium, calcium, phosphorus uye iron. Uye zvakare, mhunga inozivikanwa kuva iine akawanda ma antioxidant kupfuura mablueberries nemapomegraneti. Zvinoenderana neongororo, mhunga ine mukomboni unonzi 3-Deoxyanthoxyanins (3-DXA) ine simba rakasimba rekudzikisa njodzi yekenza yemukenza. ^[13] .

12. Mhunga yose yezviyo

Sekureva kweWorld Grains Council, mapira ndiyo chibage chakakosha pasi rose. Kune mhando dzakasiyana dzemapfunde dzakawanikwa dzakadai sekodo, foxtail, chigunwe, proso, parera netumapfunde tudiki. Zvese izvi zvakasununguka zvegluten uye zvakakwirira mune antioxidant chiitiko ^[14] . Nyama yeFoxtail yakaratidzirwa kudzikisa mwero we triglyceride uye kuwedzera cholesterol yakanaka, zvinoenderana nekudzidza ^{[gumi neshanu]} .

13. Amaranth

Mbeu iyi yose yakakwira mu calcium, iron, magnesium, phosphorus uye potasium uye ndiyo chete tsanga ine huwandu hwakawanda hwevhitamini C, sekureva kweWere Grains Council. Iyo isimba repuroteni, ine anti-kupisa uye gomarara-inodzivirira zvivakwa, inobatsira moyo wemoyo, uye rakapfuma sosi yephytosterols ^[16] , ^[17] , ^[18] .

Nzira dzeKuwedzera Zviyo Zvese MuKudya Kwako

• Nakidzwa nehuremu hwese hwezviyo senge oats kana bran flakes panguva yemangwanani.

• Sarudza chingwa chezviyo chakazara pamusoro pechingwa chena chakacheneswa chekugadzira sandwiches.

• Inopa mupunga chena wemupunga wemusango, mupunga wakasviba kana quinoa.

• Panzvimbo pechingwa chakaomeswa chechingwa, unogona kushandisa oats akakungurutswa kana kupwanywa-gorosi rakazara gorosi kune yakadzika-yekutsvaira mabikirwo.

• Iwe unogona kuwedzera mupunga wemusango kana bhari mumasobho, stews, uye masaradhi kuti uwane imwe dosi yekudya.

1. [1]Steffen, L. M., Jacobs, D. R., Stevens, J., Shahar, E., Carithers, T., & Folsom, A. R. (2003). Masangano eiyo yakazara-zviyo, yakanatswa-zviyo, uye michero uye miriwo kudyiwa zvine njodzi dzezvose-zvinokonzera kufa uye chiitiko coronary artery chirwere uye ischemic sitiroko: iyo Atherosclerosis Risk in Communities (ARIC) Kudzidza. IAmerican Journal yeClinical Nutrition, 78 (3), 383-390.
2. [piri]Meydani, M. (2009). Inogona kuita hutano mabhenefiti eesunganohramidha oats. Kuongorora kwehutano, 67 (12), 731-735.
3. [3]Nordlund, E., Katina, K., Mykkänen, H., & Poutanen, K. (2016). Kusiyanisa Hunhu hweRye uye Gorosi Chingwa Chinokanganisa Kwavo muVitro Gastric Kuparara uye muVivo Glucose uye Insulin Mhinduro. Zvikafu (Basel, Switzerland), 5 (2), 24.
4. [4]Lattimer, J. M., & Haub, M. D. (2010). Mhedzisiro yeDhijitari Fibhi uye Zvayo Zvikamu paMetabolic Hutano. Nutrients, 2 (12), 1266-1289.
5. [5]Tumira, R. E., Mainous, A. G., King, D. E., & Simpson, K. N. (2012). Dhijitari Fibhi yekurapa kweRudzi rwechipiri Chirwere cheshuga Mellitus: A Meta-Kuongorora. Iyo Nhoroondo yeAmerican Board yeMhuri Mushonga, 25 (1), 16-23.
6. [6]Peterson, J., Dwyer, J., Adlercreutz, H., Scalbert, A., Jacques, P., & McCullough, M. L. (2010). Dietary lignans: physiology uye kugona kweiyo yemoyo chirwere chirwere kudzikisira njodzi. Kuongorora kwehutano, 68 (10), 571-603.
7. [7]Pfungwa, E., Tang, Y., & Sang, S. (2017). Bioactive phytochemicals mubhari. Zvinyorwa zveKudya uye Kuongorora kweMishonga, 25 (1), 148-161.
8. [8]Shaik, YB, Castellani, M. L., Perrella, A., Conti, F., Salini, V., Tete, S., ... & Cerulli, G. (2006). Basa requercetin (yakasikwa yemakwenzi macomputer) mune zvekurwisa uye kuzvimba.Journal yeabio regulators uye homeostatic vamiririri, 20 (3-4), 47-52.
9. [9]M Calderon-Montano, J., Burgos-Morón, E., Pérez-Guerrero, C., & López-Lázaro, M. (2011). Ongororo pane yekudya flavonoid kaempferol. Mini ongororo mumushonga kemisitiri, 11 (4), 298-344.
10. [10]Skrabanja, V., Liljeberg Elmståhl, H. G., Kreft, I., & Björck, I. M. (2001). Nutritional properties ye starch mune zvigadzirwa zvebhakkwheat: zvidzidzo mu vitro uye mu vivo. Jenali reKurima uye Chikafu Chemistry, 49 (1), 490-496.
11. [gumi neimwe]Belobrajdic, D. P., & Shiri, A. R. (2013). Iyo inogona kuita basa remaphytochemicals mune wholegrain zviyo zvekudzivirira kwerudzi-2 chirwere cheshuga. Nutrition Chinyorwa, 12 (1).
12. [12]Wu, J., Cho, E., Willett, W. C., Sastry, S. M., & Schaumberg, D. A. (2015). Intakes yeLutein, Zeaxanthin, uye Dzimwe Carotenoids uye Zera-Yakabatana Macular Degeneration Mumakumi maviri emakore Makumi Ekufungidzira Kuteedzera. JAMA Ophthalmology, 133 (12), 1415.
13. [13]Yang, L., Browning, J. D., & Awika, J. M. (2009). Sorghum 3-Deoxyanthocyanins Inotora Yakasimba Chikamu chechipiri Enzyme Inokonzera Chiitiko uye Cancer Cell Kukura Inhibition Properties. Zvinyorwa zveKurima uye Kudya Chemistry, 57 (5), 1797-1804.
14. [14]Chandrasekara, A., & Shahidi, F. (2010). Zvemukati meIye Isina Kubhururuka Yakasungwa Phenolics muMirlets uye Yadzo Mupiro kuAntioxidant Kugona. Zvinyorwa zveKurima uye Kudya Chemistry, 58 (11), 6706-6714.
15. [gumi neshanu]Sireesha, Y., Kasetti, R. B., Nabi, S. A., Swapna, S., & Apparao, C. (2011). Antihyperglycemic uye hypolipidemic zviitiko zveSetaria italica mbeu muSTZ chirwere cheshuga makonzo. Pathophysiology, 18 (2), 159-164.
16. [16]Silva-Sánchez, C., de la Rosa, A. P. B., León-Galván, M. F., de Lumen, B. O., de León-Rodríguez, A., & de Mejía, E. G. (2008). Bioactive Peptides muAmaranth (Amaranthus hypochondriacus) Mbeu. Zvinyorwa zveKurima uye Zvekudya Chemistry, 56 (4), 1233-1240.
17. [17]Martirosyan, D. M., Miroshnichenko, L. A., Kulakova, S. N., Pogojeva, A. V., & Zoloedov, V. I. (2007). Amaranth oiri kunyorera kwecoronary chirwere chemoyo uye hypertension.Lipids mune hutano uye chirwere, 6 (1), 1.
18. [18]Marcone, M.F, Kakuda, Y., & Yada, R. Y. (2003). Amaranth seyakafuma chikafu chinodyiwa che β-sitosterol uye mamwe ma phytosterol. Dyara chikafu chehutano hwevanhu, 58 (3), 207-211.

Horoscope Yako Yemangwana

Kuziva

Nditumire Neemail Ratidza Pane Saiti